Friday June 5th

Warm-Up

General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch


Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps

Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Weightlifting: Clean and Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk

Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.

The clean pull establishes the path, the low hang power clean reinforces pushing the ground away with the bar close as we pass the knees, and the jerk demands a vertical dip and a locked-out catch before the bar moves. Every rep in both segments should look intentional and controlled.

Modifications:
Level 1: Every 3:00 x 5 Sets: 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk. Focus on bar path and hip contact. Build load only as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: Dumbbell High Pull + Hang Power Clean + Push Press, rest :15, Dumbbell Power Clean + Push Press. Challenging load, same load across all five sets.

Primer
Adjust to working loads.
1 Round at workout pace:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks

Use this to confirm "DT" load and cycling mechanics before the workout begins.

Conditioning

"DT"
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell: 155/105lb, 70/47.5kg

‍

Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg

Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg

Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
‍

Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10

Primary Objective: Complete each round in under 2:00, cycling the barbell continuously from the last Deadlift into the Hang Power Cleans without setting the bar down.
Secondary Objective: Maintain the Push Jerks unbroken every round; breaking here creates the largest loss of time in the workout.

Workout Strategy
"DT" is one of the most iconic Hero Workouts in CrossFit and it is a pure barbell cycling benchmark. The entire workout lives on one barbell and the challenge is staying connected to it as the forearms and grip accumulate fatigue across five rounds. The strategy is specific: complete 11 Deadlifts unbroken, then cycle the 12th rep directly from the floor to the hip and immediately begin the Hang Power Cleans without setting down. On the cleans, look to complete 8 unbroken or break as 5 and 3, then again cycle the 9th rep from the hang directly into the first Push Jerk. All 6 Push Jerks go unbroken every round; this is not optional if the goal window is the target. The Push Jerk is the last movement in the round, the legs are still fresh relative to the grip, and there is no reason to break a set of six. Athletes who drop the bar between cleans and jerks will find that the time lost there is the difference between a 7-minute and a 9-minute finish. The load needs to be honest; athletes should select a weight where the Deadlifts feel like a warm-up, because the Hang Power Cleans and Push Jerks will make the weight feel significantly heavier by round three. Round one should feel almost too easy. Round five will not.

Modifications / Adjustments
Deadlifts: Reduce load before reducing reps / Move to Sumo Deadlifts / or Hex Bar Deadlifts if needed
Hang Power Cleans: Reduce load before reducing reps / Move to Dumbbell Power Cleans if needed.
Push Jerks: Reduce load before reducing reps / Push Press if jerk mechanics break down / Dumbbell Push Jerks

‍

‍